Workout Description

Why This Workout Is Hard

This workout combines high-volume bodyweight movements with minimal rest between rounds but adequate recovery between AMRAPs. The descending rep scheme (27-21-15) creates significant fatigue accumulation, especially with burpees affecting both pulling movements. Chest-to-bar and toes-to-bar demand high skill under fatigue. While movements are bodyweight-only, the continuous 4-minute intervals with challenging gymnastics make this demanding for average athletes, requiring scaling of pull-up variations.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of burpees, pull-ups, and rowing across three rounds will severely test upper body and core muscular endurance.
• Endurance (8/10): Three 4-minute AMRAPs with rowing and high-rep bodyweight movements create significant cardiovascular demand with limited recovery between intervals.
• Speed (7/10): AMRAP format demands fast transitions and quick cycling through movements to maximize rounds within each 4-minute window.
• Flexibility (4/10): Toes-to-bar requires good shoulder and hip mobility, while chest-to-bar demands adequate shoulder range of motion.
• Strength (3/10): Primarily bodyweight movements with some pulling strength demands from chest-to-bar and toes-to-bar variations.
• Power (3/10): Burpees require some explosive hip extension, and pull-up variations need brief power output for each rep.

Movements

• Row
• Burpee
• Chest-to-Bar Pull-Up
• Toes-to-Bar
• Pull-Up

Benchmark Notes

This workout consists of three 4-minute AMRAPs with 4-minute rests between them, totaling 12 minutes of work. Each AMRAP has decreasing rep counts (27→21→15) but maintains the same movement pattern: calories, burpees, and pull-up variations. Movement analysis per AMRAP: AMRAP 1 (27/21 cal row, 27 burpees, 27 chest-to-bar): Row takes 45-75 sec, burpees 81-108 sec (3-4 sec each), C2B 40-68 sec (1.5-2.5 sec each). Total fresh time: 166-251 sec for one round. AMRAP 2 (21/15 cal row, 21 burpees, 21 T2B): Row 35-55 sec, burpees 63-84 sec, T2B 32-53 sec. Total: 130-192 sec for one round. AMRAP 3 (15/9 cal row, 15 burpees, 15 pull-ups): Row 25-40 sec, burpees 45-60 sec, pull-ups 15-30 sec. Total: 85-130 sec for one round. Fatigue considerations: The 4-minute rest periods allow significant recovery between AMRAPs, so each can be treated relatively independently. However, cumulative fatigue will slow later AMRAPs by 10-15%. Capacity estimates: - Elite athletes (L9-L10): Complete 1.5-1.7 rounds per AMRAP = 4.5-5.1 total rounds = 315-357 total reps - Advanced (L7-L8): Complete 1.2-1.4 rounds per AMRAP = 3.6-4.2 total rounds = 252-294 total reps - Intermediate (L5-L6): Complete 1.0-1.2 rounds per AMRAP = 3.0-3.6 total rounds = 210-252 total reps - Novice (L2-L3): Complete 0.7-0.9 rounds per AMRAP = 2.1-2.7 total rounds = 147-189 total reps - Beginner (L1): Complete 0.5-0.7 rounds per AMRAP = 1.5-2.1 total rounds = 105-147 total reps This workout is similar to Fight Gone Bad in structure (multiple stations, AMRAP format) but with longer work periods and rest. FGB anchor shows L10: 430-500 reps, L5: 300-340 reps, L1: 180-220 reps for 15 minutes total work. This workout has 12 minutes of work with more complex movements, so scaling down proportionally: L10 ~360 reps, L5 ~240 reps, L1 ~120 reps. Final targets: L10: 360 reps, L5: 240 reps, L1: 120 reps

Modality Profile

4 out of 5 movements are gymnastics (Burpee, Chest-to-Bar Pull-Up, Toes-to-Bar, Pull-Up) and 1 is monostructural (Row). No weightlifting movements present.